DATE – Wednesday Sept 3rd  

 

Warm-up: “Scapjacked” activation + Hollow rocks, active/passive hanging and beat swing practice – alternate sets with partner.

 

Mobility: Lacrosse ball into pecs/shoulders + bent arm pec stretch off posts

 

WOD A) Bench Press – Every 2 min x 7 (20 min total with warm-up)

5, 4, 3, 2, 1, 1, 1

 

– 5 min to warm up to starting weight and calculate working sets.

– Goal is to add weight each set working up to a heavy single and possible new 1RM

– Suggested loading for those with an established 1RM:

5 x 65-70%

4 x 70-75%

3 x 75-80%

2 x 80-85%

1 x 90%

1 x 95%

1 x 95+%

 

 

WOD B) 15 min AMRAP: (for rounds but also quality!)

 

5 Parallette shoot -through (includes a push-up and a dip)

20ft Handstand walk  (Sub – 3 wall walks)

5 Bar pull-overs  (Sub – 5 strict pull-ups + 5 hanging straight leg raises)

20ft Butt scoots (Sub – 40ft crab walk)

5 Forward rolls (use the black mats and roll back and forth)

 

The shoot-throughs can be done off of benches or boxes to make them easier.